How to Track and Improve Your Sleep in 7 Days Using Technology and Essential Oils

Combining modern sleep-tracking technology with the power of nature can offer a deeper understanding of your sleep and help you improve it. anatomē’s Essential Oil Sleep Blend, developed through the science of araomachology, is designed to work alongside your digital wearable to support restful, regenerative sleep.

Aromachology studies the effects of scent on psychological and physiological wellbeing. When applied consistently, certain essential oils can help regulate the nervous system, reduce cortisol levels, and prepare the body for rest. By pairing this with real-time data from your wearable device, you can actively measure its impact.

Follow these five steps over seven days to evaluate and enhance your sleep:

Step 1: Set Up Your Digital Wearable for Sleep Tracking

Use a smartwatch, fitness tracker, or dedicated sleep monitor. Make sure it tracks:

• Total Sleep Duration (hours and minutes)
  

• Sleep Stages: Deep, REM, and Light
  

• Restlessness or Wake-Ups
  

• Heart Rate and HRV (Heart Rate Variability)
  

• Sleep Score (if available on your device)

• These metrics give you a comprehensive view of sleep quantity and quality.

Step 2: Establish a Baseline (Days 1–2)

Before using the essential oil, simply track your sleep as usual. Avoid introducing new variables.

• Maintain your regular bedtime routine.

• Capture your average sleep score, total sleep duration, and number of wake-ups over two nights.  This creates a baseline to compare your results later.

Step 3: Introduce anatomē’s Essential Oil Sleep Blend (Days 3–7)

From night three, begin applying the blend daily. You can:

• Apply to pulse points (wrists, neck, or temples).
  

• Use on your pillow or bedding.

• Diffuse into the room one hour before sleep.

• Keep all other aspects of your routine the same—lighting, bedtime, and screen habits—so the data stays consistent.

Step 4: Analyse Your Results (Day 8)

Compare your tracked data from before and after introducing the blend:

• Did your Total Sleep Duration increase?
  

• Was there a higher percentage of Deep Sleep?
  

• Were there fewer instances of restlessness or wake-ups?
  

• Is your Heart Rate and HRV more stable overnight?

• Has your Sleep Score improved overall?
  
  

Wearables like the Oura Ring or Apple Watch can provide accurate insights in all these areas.

Step 5: Refine Your Routine

If you notice a positive change, continue using the blend as part of your nightly ritual.

If results are minimal, experiment with different applications:

• Inhale the scent for 60 seconds before bed
  

• Use a pillow spray or place a room diffuser by the bed for a longer scent exposure
  

• Apply the oil earlier in the evening to encourage pre-sleep relaxationWhy This Works

Why it works

Essential oils like Lavender, Frankincense, and Chamomile have been shown in clinical studies to activate parasympathetic nervous responses—slowing the heart rate and lowering blood pressure. When layered with sleep data from technology, you can begin to understand what truly works for your body.

This is science and nature working together: the precision of sleep data, supported by the power of botanicals.